"HOTSHOTS 19" Memorial WOD
6 Rounds
30 Air Squats
19 Power Cleans (80#/135#)
7 Pullups (Strict)
400M Run
Saturday, August 31, 2013
Saturday August 31, 2013
Labels:
Cleans,
Gymnastics,
Hotshots 19,
Metabolic,
Pullups,
Run,
Squats,
Weights
Friday, August 30, 2013
Friday August 30, 2013
150 Kettlebell Swings
200M Run (every time you stop swinging the KB)
View previous times:
Friday, April 15, 2011
200M Run (every time you stop swinging the KB)
View previous times:
Friday, April 15, 2011
Thursday, August 29, 2013
Wednesday, August 28, 2013
Wednesday August 28, 2013
2 Rounds
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees
400M Run
40 Walking Lunges
25 Knees to Elbows
25 Pushups (Hand Release)
25 Burpees
Labels:
Burpees,
Gymnastics,
Knees to Elbows,
Lunges,
Metabolic,
Pushups,
Run
Tuesday, August 27, 2013
Monday, August 26, 2013
Sunday, August 25, 2013
Sunday August 25, 2013
2 Rounds
75 Double Unders
200M KB Farmer Carry (35#X2/53#X2)
25 Kettlebell Swings (35#/53#)
25 OH Walking Lunges (25#/45#)
75 Double Unders
200M KB Farmer Carry (35#X2/53#X2)
25 Kettlebell Swings (35#/53#)
25 OH Walking Lunges (25#/45#)
Labels:
Farmer Carry,
Jumprope,
Kettlebells,
Lunges,
Metabolic,
Weights
Saturday, August 24, 2013
Saturday August 24, 2013
21-15-9
Thrusters (60#/95#)
Burpees
*May use dumbbells if this is all you have. (25#x2/45#x2)
View Previous Times:
Saturday June 09, 2012
Thrusters (60#/95#)
Burpees
*May use dumbbells if this is all you have. (25#x2/45#x2)
View Previous Times:
Saturday June 09, 2012
Friday, August 23, 2013
Thursday, August 22, 2013
Thursday August 22, 2013
800M Run
Then,
10 Rounds
10 Ring Dips
10 Air Squats
Then,
800M Run
Then,
10 Rounds
10 Ring Dips
10 Air Squats
Then,
800M Run
Labels:
Gymnastics,
Metabolic,
Ring Dips,
Run,
Squats
Wednesday, August 21, 2013
Tuesday, August 20, 2013
Monday, August 19, 2013
Monday August 19, 2013
5 Rounds
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")
View Previous Times:
Tuesday September 27, 2011
400M Run
15 Wallballs (12#@9'/20#@10')
15 Box Jumps (20"/24")
View Previous Times:
Tuesday September 27, 2011
Sunday, August 18, 2013
Saturday, August 17, 2013
Friday, August 16, 2013
Thursday, August 15, 2013
Thursday August 15, 2013
10 Rounds
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute
Post times for each round or fastest and slowest time.
View Previous Times:
Saturday June 16, 2012
15 Pushups (Chest 2 Ground)
60M Sprint
and Rest 1 Minute
Post times for each round or fastest and slowest time.
View Previous Times:
Saturday June 16, 2012
Wednesday, August 14, 2013
Tuesday, August 13, 2013
Tuesday August 13, 2013
25 Lunges
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs (10') or 10 Towel Pullups
View Previous Times:
Monday August 27, 2012
20 Pullups
50 Box Jumps (16"/20")
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells (44#/70#)
30 Situps
20 Hang squat cleans (20#/35# Dumbells)
25 Good mornings (30#/45#)
30 Wallballs (12#/20#)
3 Rope Climbs (10') or 10 Towel Pullups
View Previous Times:
Monday August 27, 2012
Labels:
Box Jumps,
Good Mornings,
Gymnastics,
Jumprope,
Kettlebells,
Knees to Elbows,
Lunges,
Metabolic,
Pullups,
Ring Dips,
Rope Climbs,
Situps,
Squat Cleans,
Wallballs,
Weights
Monday, August 12, 2013
Sunday, August 11, 2013
Saturday, August 10, 2013
Friday, August 9, 2013
Friday August 09, 2013
2 Rounds
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View Previous Times:
Friday May 11, 2012
400m Run
15 Box Jumps (20/24")
15 Dumbell Squat Cleans (25/45#)
30 Double unders (90 singles)
15 Pushups
15 Situps
100' Walking Lunges (approx. 30 steps)
View Previous Times:
Friday May 11, 2012
Labels:
Box Jumps,
Gymnastics,
Jumprope,
Lunges,
Metabolic,
Pushups,
Run,
Situps,
Squat Cleans,
Weights
Thursday, August 8, 2013
Wednesday, August 7, 2013
Tuesday, August 6, 2013
Tuesday August 06, 2013
Tabata This
Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp
Tabata consists of 8 Rounds of 20 seconds work with 10 seconds of rest.
Example: Row 20 Seconds, rest 10 seconds, Row 20 seconds, rest 10 seconds.... ect.
This is a running clock and each exercise will take 4 minutes each to finish.
Keep tract of reps for each 20 seconds. Score is the lowest reps in a 20 second period for each exercise.
Example:
Row = 8,9,9,9,7,7,6,4
Squat = 20,20,18,18,18,14,13,11
Pullup = 9,9,8,7,6,6,5,6
Pushup = 10,8,9,6,9,8,8,7
Situp = 11,11,12,11,10,10,9,10
The score would be:
Row = 4, Squat = 11, Pullup = 5, Pushup = 6, Situp = 9 - Total = 35
View Previous Times:
Sunday, January 22, 2012
Tabata Row (Calories)
Rest 1 Minute
Tabata Squat
Rest 1 Minute
Tabata Pullup
Rest 1 Minute
Tabata Pushup
Rest 1 Minute
Tabata Situp
Tabata consists of 8 Rounds of 20 seconds work with 10 seconds of rest.
Example: Row 20 Seconds, rest 10 seconds, Row 20 seconds, rest 10 seconds.... ect.
This is a running clock and each exercise will take 4 minutes each to finish.
Keep tract of reps for each 20 seconds. Score is the lowest reps in a 20 second period for each exercise.
Example:
Row = 8,9,9,9,7,7,6,4
Squat = 20,20,18,18,18,14,13,11
Pullup = 9,9,8,7,6,6,5,6
Pushup = 10,8,9,6,9,8,8,7
Situp = 11,11,12,11,10,10,9,10
The score would be:
Row = 4, Squat = 11, Pullup = 5, Pushup = 6, Situp = 9 - Total = 35
View Previous Times:
Sunday, January 22, 2012
Monday, August 5, 2013
Sunday, August 4, 2013
Sunday August 04, 2013
3 Rounds
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run
View Previous Times:
Thursday, August 02, 2012
15 Squat Cleans (60/95#)
20 Toes-to-bar
800m Run
View Previous Times:
Thursday, August 02, 2012
Labels:
Gymnastics,
Metabolic,
Squat Cleans,
Toes to Bar,
Weights
Saturday, August 3, 2013
Saturday August 03, 2013
10 Rounds
10 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
View Previous Times:
Tuesday March 08, 2011
10 Wallballs (12#@9'/20#@10')
10 Pushups (Hand Release)
View Previous Times:
Tuesday March 08, 2011
Friday, August 2, 2013
Thursday, August 1, 2013
Thursday August 01, 2013
30 Situps
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups
*May sub front squats for overhead squats - increase wt. to 75/115#
View Previous Times:
Tuesday July 24, 2012
30 Deadlifts (135/225#)
30 Double Unders
30 Overhead Squats (60/95#)
30 Pullups
*May sub front squats for overhead squats - increase wt. to 75/115#
View Previous Times:
Tuesday July 24, 2012
Labels:
Deadlifts,
Gymnastics,
Jumprope,
Metabolic,
Overhead Squats,
Pullups,
Situps,
Weights
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